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WODS (Workout of the Day)

220813

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS ;30 Cardio Mod 20 Mountain Climbers 10 KB Deadlift 8 Lunges Into… 2 ROUNDS 1:00 Cardio Mod-Hard 10 Russian KB Swings 8 Up-Downs 6 BB Back Rack LungesWorkoutMetcon (AMRAP - Rounds and...

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220812

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Single Unders 8 Wall Deadlifts 8 Wall Ball Strict Press :20 Plank Into.. AMRAP x 5 MINUTES 15 High Jump Single Unders or 15 Double Unders 8 Wall Ball Front Squats 8 Wall...

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220811

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - :40 Cardio @ Mod-Hard Pace MIN 2 - :20 Slam Ball Ground to Overhead + :20 Step-Ups* MIN 3 - :20 Hollow Hold + :20 Glute Bridge-Up *Switch to Slam Balls and Box Jump on...

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220810

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 8:00 RUNNING CLOCK… Run 200m Into… 3-4 ROUNDS 4 Inchworms + Push-Up 8 Tuck-Ups* 8 Alt. DB Bent Over Row 8 Barbell Strict Press + :15 OH Hold** *In Round 3 and 4, perform 8 V-Ups. ** In...

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220809

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 7 MINUTES (:45 work // :15 rest) MIN 1 - EZ Cardio MIN 2 - Good Mornings MIN 3 - DB Upright Rows MIN 4 - 10 Calf Raises + 10 Vertical Jumps MIN 5 - Moderate/Fast Cardio MIN 6 - DB...

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220808

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :40 Cardio Choice (EZ Pace) 10 Alt. KB Deadlift 5 Cat/Cows :30 Quad Heel Taps Into… 1-2 ROUNDS (Time Permitting) :40 Cardio Choice (Mod-Hard Pace) 12 Russian KB Swings 6 SLOW Alt. Bird...

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220806

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Cardio 10 Step-Ups 10 BB Sumo Good Morning 10 Wall Ball Front Squat 10 Wall Ball OH Press Into… 1 ROUND 1:00 Cardio 6 Box Jumps 6 BB Push Press 6 BB Sumo Deadlift 6 Wall...

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220805

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Slam Ball Ground to Overhead 7 Scap Pull-Ups 7 Short, Controlled Kipping Swing 7 Push-ups Into… 2 ROUNDS 10 Slam Balls 7 Big, Dynamic Kip Swing 7 Kipping Jumping Pull-Ups or 7 Ring...

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220804

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders Into… 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double UndersExtended Warm-upMetcon (No...

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220803

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Row/AB/Run 10 Up-Downs 8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes) 10 Ring RowsStrengthBench Press (10-8-6)Tempo Wide Grip Bench Press @30X1* *Start light and build to a...

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